Strength Tests

Strength baseline is usually established by measurement of a 1-repetition maximum (1RM) or 10-repetition maximum, which is how much weight you can lift only 1 or 10 times. As this test often requires the help of a professional, you may select some easier methods at home. I usually have patients who have not been doing anything start out with high-repetition, low-resistance activities and do a repetition maximum assessment later, after they are accustomed to some strengthening exercises. A timed curl-up test (American College of Sports Medicine 1995) is a good general measure of trunk strength and endurance. Likewise, you can get an estimate of upper-body strength and endurance using a push-up test. Both of these tests are simple, use only your body weight, and have age-related normative values.

To do a repetition maximum test for strength, decide whether you want a 1RM, 10RM, or some other protocol baseline. Next, decide what strength exercises you are going to use in your program, since you will do the RM test for each exercise. Although many formulas have been suggested for estimating the 1RM, none of them is perfect. The best way is to estimate a potential load based on your current activity, age, and body size. Having a fitness professional assist you is a good idea. Finding the RM is often a matter of trial and error. Estimate what you think you can lift that first time, then try it. If you can lift it easily, increase the weight; if you cannot move it at all, decrease the weight. If you are not good at estimating (or the fitness person is not), you may need to complete the test another day. A caution is in order here - if you do a lot of lifting that you are not used to, you may have muscle soreness and increased arthritis symptoms in the next day or two.